BAC occupational therapists often work with children who experience sensory processing challenges that can interfere with their ability to fall asleep and stay asleep. Whether a child is hyper-sensitive or under-responsive to sensory input, their sensory system can play a significant role in their sleep patterns. Creating a sleep-friendly sensory environment and integrating calming sensory strategies can help children develop more consistent sleep routines.
Here are some sensory strategies that can improve a child’s sleep routine, from an OT perspective:
1. Create a Calming Sensory Environment
The goal here is to reduce overstimulation and create a calm, soothing space that supports the body’s natural rhythm for rest.
Lighting: Bright lights can overstimulate a child before bed. Use dim lighting to reduce visual stimulation, and consider a soft, warm nightlight that provides just enough light to help your child feel safe.
Noise: For some children, silence is best, but others may benefit from white noise or soothing sounds. A white noise machine or soft lullaby music can help block out disruptive sounds and create a consistent auditory environment.
Temperature: A comfortable, cool room (ideally between 65-70°F or 18-21°C) can promote better sleep.
Texture and Bedding: The feel of fabrics can be critical for some children, especially those with tactile sensitivities. Opt for soft, breathable materials like cotton or bamboo for pajamas and bedding. Avoid rough seams, tags, or fabrics that may cause discomfort.
2. Incorporate Deep Pressure Touch (Proprioceptive Input)
Deep pressure input has a calming effect on the nervous system by activating the parasympathetic nervous system, so it can be extremely helpful in promoting relaxation before bedtime.
Weighted Blankets: For older children who enjoy pressure, a weighted blanket (~5-10% of their body weight) can provide a sense of security and comfort.
Gentle Massage: A gentle massage of the arms, legs, or back can help calm the body and prepare it for sleep. Slow, firm touches are more calming than light, rapid touches.
Heavy Work Activities: These activities involve lifting, pushing, or pulling heavy objects, which provide proprioceptive input that can help your child feel grounded and ready for sleep. Try activities like pushing a stroller, rolling a weighted therapy ball, or pulling & squeezing resistive theraputty before bedtime.
3. Incorporate Calming, Rhythmic Movement
Slow, repetitive movements have a calming effect on the nervous system and can help prepare the body for rest.
Swinging: Gentle swinging in a hammock swing or regular swing can help calm the body and regulate sensory input before bed. The rhythmic motion can lower cortisol (the stress hormone) and prepare the body for sleep.
Rocking: A rocking chair or soft rocking motion is another effective way to provide rhythmic movement that signals the body to relax.
Gentle Stretches or Yoga: Simple yoga poses or gentle stretching exercises (like “child’s pose” or “cat-cow”) can help release tension and prepare your child’s muscles for rest.
4. Establish a Sensory-Friendly Pre-Sleep Routine
A predictable, calming pre-sleep routine helps children transition from the busy, sensory-rich day into a peaceful state suitable for sleep. Incorporating specific sensory activities can help signal to the body that it's time to wind down.
Warm Bath or Shower: A warm bath or shower can be calming, especially if you add lavender or other soothing scents to the water. The warm water helps relax the muscles, and the calming routine signals to the child’s body that it's time for sleep.
Storytelling or Reading: Using a soft, calming voice to read a familiar book can lower the level of arousal, signaling to your child’s body that the day is over. Avoid action-packed or brand new books right before bed.
Incorporate Relaxation Techniques:
Progressive muscle relaxation: Guide your child through tensing and relaxing different muscle groups, starting from their toes and working up to their head. This helps relieve physical tension and relax the body.
Visualization: Have your child imagine a peaceful scene, such as lying on a beach or floating in the clouds, to calm their mind before bed.
Deep breathing: Teach your child simple deep breathing exercises to calm their nervous system. Try imagining that you're blowing bubbles, or smelling a flower and blowing out a candle.
5. Engage in Sensory Activities During the Day
Incorporating sensory activities throughout the entire day (not just in the last few minutes before bedtime) can help ensure that your child is regulated by bedtime. If a child is under-stimulated or over-stimulated during the day, they may have trouble settling down at night.
Regular Movement Breaks: Include plenty of opportunities for your child to engage in physical activity during the day, such as jumping, running, or playing outside.
Calming Sensory Breaks: Schedule time for sensory breaks throughout the day to help your child self-regulate. These could be simple activities like stretching, deep breathing, or squeezing a fidget toy.
6. Limit Over-Stimulation Before Bed
Reducing sensory overload in the evening is crucial for a restful night’s sleep. Over-stimulation from bright lights, loud noises, or high-energy activities can make it hard for your child to wind down.
Minimize Screen Time: Try to avoid screens at least 1 hour before bedtime. The blue light emitted from phones, tablets, and TV can interfere with melatonin production, the hormone that regulates sleep. Audiobooks can be a nice alternative.
Avoid Active Play: Limit overly stimulating activities like roughhousing, high-energy games, or video games before bed. Instead, transition into quieter, more relaxing activities, like puzzles, drawing, or coloring.
By using sensory strategies, we can help children create the ideal conditions to fall asleep, stay asleep, and wake up feeling refreshed. It’s important to remember that every child is unique, and some strategies may work better than others. You may need to experiment and adjust based on your specific child's needs. Please contact your child's occupational therapist to collaborate on a specialized sleep plan that best fits their unique sensory profile.
Sweet dreams ahead!
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